Friday Group Strength and Conditioning

WOD = 3 rounds for time of:
 
 
-21 hip-back extensions https://www.youtube.com/watch?v=uha4orxDqSM
 
-21 GHD sit-ups https://www.youtube.com/watch?v=1pbZ8mX2D1U
 
-21 burpees over the bar
 
-21 inverted burpees https://www.youtube.com/watch?v=Gbikm8A82_A
 
 
Scale inverted burpee by going into plank/che instead of handstand
 
https://www.youtube.com/watch?v=q-UX4_2gBHY
 
 
take your time on hip-back extensions even though the WOD is for time. Make sure you get the most out of the movement.
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